Healthy and colorful sauces – a great way to diversify your diet

Dishes with rice, potatoes or noodles do not have to be monotonous, dry and sterile – just spend a small amount of time to prepare a tasty and healthy sauce. In addition to enriching the taste of the meal, we can provide valuable nutrients. Provided, of course, that we do not use the ready-made in a jar or powder, we do not use a broth or white flour cube. 


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Cook a few peeled mushrooms – you can put them in boiling water for a few minutes or use a steam cooking device. Then blend them with the addition of 2-3 tablespoons of natural yoghurt, dill – optionally also with 1 clove of garlic and a teaspoon of butter. Seasonings to taste with pepper and salt, stir and in this simple way you have received a sauce that will be a perfect addition to meat – both hot and cold. 

Very simple to prepare, tasty and suitable for pasta dishes, potatoes and rice. It is enough to pour chopped and peeled tomatoes from a can or cardboard box into a small pot, add 1-2 teaspoons of tomato concentrate, finely chopped onion and spices such as basil, hot pepper, sweet pepper, pepper, salt, lovage. You can also relieve the taste by adding 1-2 tablespoons of natural yoghurt. The whole should be boiled, stirring occasionally. In the version for very busy people, you can simplify the preparation by inserting the above-mentioned ingredients in a bowl and then place for about 5 minutes in the microwave. A perfect complement to the tomato sauce can be mozzarella slices or freshly grated parmesan cheese. 


Depending on the amount of sauce we want to get, we defrost a few small cubes of frozen spinach. It is best to do this in a small saucepan. After melting, heat the spinach for a few minutes to evaporate the water. Finally, add 3-4 tablespoons of yogurt, garlic pressed by the press, as well as pepper and salt. In this way the sauce obtained fits perfectly with fish, meats and dishes with whole-meal pasta


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